Suffer On Saturday 2-13-10

Warm-Up

800m row

TEAM WOD

"The Filthy Fifty"

50 Box Jumps (24in box)

50 Jumping Pull-ups

50 Kettle Bell swings (16kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45lb)

50 Back Extensions

50 Wall Ball shots (20lb ball)

50 Burpees

50 Double Unders

WOD Friday 2-12-10

Strength:

Push-press 3-3-3-3-3

Skill:

review rowing technique

WOD:

Heavy 10's
10 Rounds of
Row 10 powerful all-out strokes
Rest 90s

Score by avg watts per round

WOD Thursday 2-11-10

Skill Work
Double Unders

Benchmark WOD:

"CINDY"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and fractions of rounds completed

CLOSING EARLY TONIGHT!! 4-6PM last class @ 6!!

WOD Wednesday 2-10-10

CFWUx3


WOD
5 rounds for time:
15 Thrusters (135 / 95)
Run 400 meters (weather permitting)


Coach led cooldown/ Stretch

WOD Tuesday 2-9-10

Warm-Up
CFWUx3

WOD
3 rounds, each round is timed separately:
Row 500m / Run 400m
30 Burpees
10 Shoulder to any way overhead (155 / 95)


1:30 rest in between rounds

CF Lite

3 rounds, each round is timed separately:
Row 500m / Run 400m
15 Burpees
10 Shoulder to any way overhead (75/45))


1:30 rest in between rounds

WOD Monday 2-8-10

3xCFWU

Strength
Sumo Deadlift 2-2-2-2-2-2-2

WOD
AMRAP in 15 minutes:
5 Knees to elbows
10 Push-ups
15 Double-unders